What Is Dyslipidemia?
Dyslipidemia means having unhealthy levels of cholesterol or other fats in the blood. This may include:
- High LDL cholesterol (“bad” cholesterol)
- Low HDL cholesterol (“good” cholesterol)
- High triglycerides
- Or a combination of these
High LDL cholesterol can contribute to plaque buildup in the arteries (atherosclerosis), increasing the risk of coronary artery disease, heart attack, and stroke. The good news is that nutrition and lifestyle changes can improve cholesterol levels and support overall heart health.
Your Main Nutrition Goals
Focus on:
- Reducing saturated fat
- Replacing saturated fat with unsaturated fat
- Increasing soluble and overall dietary fiber
- Eating more minimally processed plant foods
- Choosing lean proteins and fish
- Limiting highly processed foods and added sugars
- Maintaining a healthy weight when appropriate
Build a Cholesterol Friendly Plate
½ plate — Vegetables
Choose a variety of:
- Leafy greens
- Broccoli
- Cauliflower
- Bell peppers
- Tomatoes
- Carrots
- Green beans
- Brussels sprouts
- Zucchini
- Mushrooms
¼ plate — Lean or plant protein
Choose:
- Fish
- Skinless chicken or turkey
- Beans
- Lentils
- Chickpeas
- Tofu
- Tempeh
- Eggs
- Lean cuts of meat
¼ plate — High-fiber carbohydrate
Choose:
- Oatmeal
- Barley
- Quinoa
- Brown or wild rice
- Whole-grain bread
- Whole-wheat pasta
- Beans and lentils
- Sweet potatoes
Add a small amount of unsaturated fat, such as olive oil, nuts, seeds, or avocado.
The Most Important Change: Reduce Saturated Fat
For people with high LDL cholesterol, reducing saturated fat is one of the most important dietary changes.
Choose instead
- Butter → olive oil
- Fatty beef → beans, fish, or lean poultry
- Bacon/sausage → eggs, beans, or fish
- Cream-based sauce → tomato- or vegetable-based sauce
- Full-fat dairy → lower-fat options when appropriate
Limit
- Butter
- Heavy cream
- Full-fat cheese in large amounts
- Fatty cuts of beef and pork
- Bacon
- Sausage
- Hot dogs
- Processed meats
- Fried foods
- Pastries and commercially baked foods
- Foods made with large amounts of butter, shortening, or coconut/palm oil
Remember: Replacing saturated fat with unsaturated fat is more helpful than simply adding a “healthy” fat to your existing diet.
Increase Soluble Fibe
Soluble fiber can help reduce LDL cholesterol by interfering with cholesterol absorption and increasing the body’s removal of cholesterol. Excellent sources include:
Oats
Barley
Beans
Lentils
Apples
Pears
Citrus
Psyllium
Try adding these foods regularly rather than relying only on supplements. Increase fiber gradually and drink adequate fluids unless your healthcare team has given you a fluid restriction.
Functional Foods for Cholesterol Management
Certain foods contain components that may provide additional cardiovascular benefits when included as part of an overall heart-healthy diet.
01
Oats & Barley
Rich in beta-glucan, a type of soluble fiber that can help lower LDL cholesterol.
02
Beans, Lentils & Chickpeas
These foods provide soluble fiber and plant protein and can replace foods higher in saturated fat.
03
Nuts
Nuts provide unsaturated fats, fiber, and other nutrients that can support cardiovascular health.
04
Extra-Virgin Olive Oil
Olive oil is rich in monounsaturated fat and plant compounds.
05
Plant Sterols/Stanols
- Plant sterols and stanols can reduce cholesterol absorption in the intestine and can help lower LDL cholesterol.
- They are naturally present in small amounts in plant foods and are also added to some fortified foods and spreads.
- If you are considering a fortified product or supplement, discuss it with your healthcare professional.
06
Berries & Other Colorful Fruits
Berries provide fiber and polyphenols.